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Friday, May 09, 2014

Mushroom and Feta Breakfast Casserole (Low-Carb, Gluten-Free)

Mushroom and Feta Breakfast Casserole has two of my very favorite ingredients!

(For Phase One Fridays I feature Phase One Recipes from the past that have been my personal favorites. This recipe was updated with new photos and step-by-step instructions, May 2014.)

I'm happy to have updated photos of this favorite Mushroom and Feta Breakfast Casserole to share for Phase One Friday this week, and if I was forced to choose only one breakfast casserole out of the many different ones I've shared here, this would have to be it. There's something about the combination of mushrooms and feta that sounds like a perfect breakfast to me. This casserole is also a sentimental favorite because back in 2008 I made this for breakfast when Genie from The Inadvertent Gardener stopped for a night as she was headed for California. But whether you're having guests for breakfast or just looking for make-ahead breakfast options, breakfast casseroles like this are a good way to keep your healthy eating plan on track. It would also make a nice option if you're looking for ideas for Mother's Day Brunch, hope you enjoy!

This recipes make 8 or 10 servings, but it will keep for at least a week in the fridge, and it's easy to pop it in the microwave or reheat in a covered pan for a quick breakfast. If you don't want to make that much, just use a smaller casserole dish and cut the recipe in half. (Before you make this you may wish to read Basic Instructions for South Beach Diet Friendly Breakfast Casseroles which has instructions for various sizes of pans and ingredient options for this type of breakfast casserole.)

Wash mushrooms and cut into thick slices or half-slices.

Heat the olive oil in a non-stick frying pan and saute the mushrooms until they release their liquid and get slightly brown.

Spray a large baking dish with non-stick spray and layer the mushrooms, crumbled feta, and green onions (if using).

Beat the eggs with milk until the yolks and whites are completely combined.

Pour the egg mixture over the other ingredients; then take a fork and gently stir until the ingredients are evenly distributed. Season with Spike Seasoning and fresh ground black pepper. (I don't add salt because Spike Seasoning and Feta both have it. If you don't have Spike, use any all-purpose seasoning blend that's good with eggs.)

Bake 40-45 minutes, until the eggs are set and the casserole is just starting to brown on top. When it first comes out of the oven it will be puffed up a bit like this.

After it cools for a few minutes, the eggs will sink down a bit; serve hot and enjoy!

And just for fun, here's the photo of this recipe from 2008 when I made it for Genie!

Mushroom and Feta Breakfast Casserole
(Makes about 10 servings, recipe created by Kalyn)

Ingredients:
18 eggs
2 T lowfat milk (Probably optional, but I usually use it if I have milk in the house.)
1 pound or more mushrooms, washed and sliced
(Use more mushrooms if the budget can handle it, I like brown Crimini mushrooms for this recipe, but any mushrooms will work)
1/4 - 1/2 cup sliced green onions (optional, but good)
2-3 tsp. olive oil (depending on your pan)
1 1/2 cups crumbled Feta cheese
(or 3/4 cups feta and 3/4 cups of another white cheese)
2 tsp. Spike Seasoning, or use any all-purpose seasoning blend that's good on eggs if you don't have Spike
fresh ground black pepper to taste (Spike and Feta both have salt, so I don't add more of that.)

Wash mushrooms and cut into thick slices or half slices. Heat the olive oil in a non-stick frying pan, then saute the mushrooms until they release their liquid and get slightly brown, about 5 minutes. Layer the mushrooms, Feta, and green onions (if using.)

Beat eggs with milk until the yolks and whites are completely combined, pour over mushroom-Feta-onion mixture, then stir gently with a fork so that mushrooms. cheese, and onions are evenly distributed in the egg mixture. Season with Spike Seasoning and fresh-ground black pepper. (I don't add salt because Spike Seasoning and Feta both have it. If you don't have Spike, use any all-purpose seasoning blend that's good with eggs.)

Bake 40-45 minutes, or until eggs are completely set and the top is starting to brown. Serve hot.

This will keep for at least a week in the fridge and can be reheated in a microwave or in a covered pan on the stove.

(Lately I've been cutting this recipe in half and making a smaller portion in my toaster oven. I find the baking time is about around 25-30 minutes for a smaller portion.)

Egg dishes like this are a perfect Low-Glycemic breakfast option for any phase of the South Beach Diet. I use whole eggs (which are not limited on South Beach) but you can use liquid egg substitute or more whites than yolks if you prefer.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Breakfast Casserole Recipes to Try:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

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I must have been really overwhelmed yesterday (first day back to work after Thanksgiving.) I didn't realize I didn't respond to any comments all day! Anyway, thanks everyone for your nice comments, and trust me, this is really delicious.

Kalyn, I made this this morning and brought it to the tailgate party for the Iowa-Illinois game today -- it was delicious and got rave reviews! Plus, there are leftovers, so I won't have to make myself breakfast for the next two days. Rock on.

This was super yummy! I made it and then went to look at more of your recipes and my mother walked in and said, "Hey! I know Kalyn!" So, she told me to tell you, "Cizon says, 'Hello,' and the recipe was delicious."

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

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